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CSCS Study > Chapter 9 > Flashcards

Chapter 9 Flashcards

1
Q

What 4 things can dietitians include when developing plans?

A
  1. Appropriate calorie intake levels
  2. Recommended amounts of macro/micronutrients
  3. Adequate amounts of fluid and electrolytes
  4. Any supplement intakes that are needed
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2
Q

Daily average nutrient requirements that most people need to be healthy

A

RDA

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3
Q

What is RDA

A

Recommended dietary allowance

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4
Q

Daily average nutrient level that is recommended to uptake when RDA can’t be established

A

Adequate intake

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5
Q

What is AI

A

Adequate intake

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6
Q

Max daily average of nutrients that you can intake without getting any adverse effects

A

Tolerable upper intake

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7
Q

What is UL

A

Tolerable upper intake

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8
Q

Daily average intake level of nutrients that is sufficient enough to meet half the healthy populations needs

A

Estimated average requirements

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9
Q

What is EAR

A

Estimated average requirements

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10
Q

Male and females have inadequacies of _____ and _____.

A

Vitamin E and magnesium

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11
Q

What is an example of vitamin E

A

Oils, nuts, and seed

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12
Q

What is an example of magnesium

A

Nuts and seeds

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13
Q

Most people over the age of 2 have low intakes of ______ and _______

A

Fiber and potassium

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14
Q

____ and _______ are a concern for a lot of people

A

Calcium and vitamin D

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15
Q

What is an example of calcium?

A

Dairy foods and fortified beverages

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16
Q

What is an example of vitamin D?

A

Fatty fish and fortified beverages

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17
Q

_____ and _______ are a concern for a lot of women and adolescent females.

A

Iron and folate

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18
Q

What is an example of iron

A

Red meats and iron fortified cereals

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19
Q

What is an example of folate?

A

Bean, peas, peanuts, and sunflower seeds

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20
Q

________ is affected badly by low levels of hydrochloric acid in stomach. That happens to older adults

A

Vitamin B12 absorption

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21
Q

What is an example of vitamin B12?

A

Animal foods and fortified cereals and yeast

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22
Q

What are proteins made up of?

A

Carbon, hydrogen, oxygen, and nitrogen

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23
Q

How many kcal/gram do proteins provide

A

4 kcal/g

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24
Q

Determined by the amino acid content and the digestibility of protein

A

Protein quality

25
Q

________ quality proteins are highly digestible and have all the essential amino acids we require, which consist of 9

A

Higher

26
Q

Primary source of energy

A

Carbohydrates

27
Q

Carbs are made up of??

A

Carbon, hydrogen, and osygen

28
Q

How many kcal/gram do carbs provide?

A

4 kcal/g

29
Q

What are the monosaccahrides

A

Single sugar molecules. glucose, fructose, and galactose

30
Q

What are the disaccahrides

A

two simple sugar units put together. sucrose, lactose, and maltose

31
Q

What are the polysaccahrides

A

Complex carbs containing thousands of glucose units. starch, fiber, and glycogen

32
Q

Aerobic endurance athlete need how many carbs?

A

8-10 grams

33
Q

Strength athletes need how many carbs?

A

5-6 grams

34
Q

Fats are made up of?

A

Cholesterol, phospholipids, triglycerides, and fatty acids

35
Q

How many kcal/gram do fats provide?

A

9 kcal/g

36
Q

Fats with one double bond

A

Mono-unsaturated

37
Q

Fats with two or more double bonds

A

polyunsaturated

38
Q

Protects organs, regulates hormones, and caries and stores some vitamines

A

Fat

39
Q

HDL level

A

< 40 = low and > 60 = high

40
Q

LDL levels

A

< 100 optimal
130-159 borderline high
160-189 high
> 190 extremely high

41
Q

Cholesterol levels

A

< 200 desirable

42
Q

Ranking of carbs based on how fast they are digested and absorbed

A

Glycemic index

43
Q

How carbs raise blood glucose levels

A

Glycemic index

44
Q

Foods that take ______ to digest have a ______ GI

A

Longer, lower

45
Q

The amount of carbs in a part of food into account when ranking

A

Glycemic load

46
Q

How to calculate glycemic load

A

GI x g of carb in food/100

47
Q

When resting or exercising at low intensities, most of the energy produced is from what?

A

Fatty acid oxidation

48
Q

Organic substance, meaning carbon containing

A

Vitamins

49
Q

What are the fat soluble vitamins?

A

Vitamins A, D, E, and K

50
Q

What are the water soluble vitamins?

A

Vitamin C and B vitamins

51
Q

Important for bone health, capacity for carrying oxygen, and balance of fluid and electrolytes

A

Minerals

52
Q

How to prevent dehydration?

A

Prevent water weight loss of more than 2% of body weight

53
Q

Every pound lost is how many ounces of fluid lost?

A

16 oz.

54
Q

How to hydrate before activity

A

Hours before exercise to give adequate time for absorption of fluids and output of urine

55
Q

How many ounces to drink when weighting 88 pounds

A

5 oz every 20 min

56
Q

How many ounces to drink when weighting 132 pounds

A

9 oz. every 20 min

57
Q

What is the adequate intake of water daily for men?

A

3.5 L

58
Q

What is the adequate intake of water daily for women?

A

2.5 L

59
Q

How to hydrate after activity

A

Restore hydration levels prior to exercising by taking in food and fluids

CSCS Study (9 decks)

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